wod_blog_header.jpg

We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

21607711973_4fd586d135_k (1).jpg

MON-FITNESS

Thruster

5-3-1-1-1 ***from rack***

+

"Total Eclipse of the Heart"

For Time:

50/35 Cal AB

100 Air Squats

50/35 Cal AB

***Sport, put a vest on***

more
12363204_10153800885637236_4605055412102667141_o.jpg

MON-SPORT

Thruster

5-3-1-1-1 ***from rack***

+

"Total Eclipse of the Heart"

For Time:

50/35 Cal AB

100 Air Squats

50/35 Cal AB

***Sport, put a vest on***

more

TUESDAY WOD

22687716294_c7425eeffe_k (1).jpg

TUES-FITNESS

"I Wanna Go Fast"

3 Sets - Each for Time:

1k Row

15 Burpees over the Box s(30/24) f(24/20)

*rest 3 minutes b/t sets*

more
22948489699_2d57792ae7_k (1).jpg

TUES-SPORT

"I Wanna Go Fast"

3 Sets - Each for Time:

1k Row

15 Burpees over the Box s(30/24) f(24/20)

*rest 3 minutes b/t sets*

more

WEDNESDAY WOD

B4B-0743.jpg

WED-FITNESS

"Olympus"

20 Min Ascending Ladder

1 Snatch s(155/105) f(115/75)

Run 200m

2 Snatches

Run 200m

3 Snatches

Run 200m

etc...

***Score is Reps***

***Sport is squat snatches, fitness is Power Snatch + OHS. If OHS isnt there safetly, just do power snatches***

more
B4B-1471.jpg

WED-SPORT

"Olympus"

20 Min Ascending Ladder

1 Snatch s(155/105) f(115/75)

Run 200m

2 Snatches

Run 200m

3 Snatches

Run 200m

etc...

***Score is Reps***

***Sport is squat snatches, fitness is Power Snatch + OHS. If OHS isnt there safetly, just do power snatches***

more

THURSDAY WOD

12195902_10153729165057236_7952693505385748585_n.jpg

THURS-FITNESS

"Kickstart My Heart"

20 Minute Partner AMRAP

50m Prowler Push s(180/140) f(140/90)

5 D-Ball Over the Shoulder s(100/70) f(70/50)

10 D-Ball Squats s(100/70) f(70/50)

more
B4B-1584.jpg

THURS-SPORT

"Kickstart My Heart"

20 Minute Partner AMRAP

50m Prowler Push s(180/140) f(140/90)

5 D-Ball Over the Shoulder s(100/70) f(70/50)

10 D-Ball Squats s(100/70) f(70/50)

more

FRIDAY WOD

23290322476_499523097f_k (1).jpg

FRI-FITNESS

"Enzi? He Gone...on a Bike"

For Time:

100 Bench Presses s(135/95) f(115/75)

***every time you rack it, AB 15/12 Cals***

more
22395045528_dfa8b871d5_k (1).jpg

FRI-SPORT

"Enzi? He Gone...on a Bike"

For Time:

100 Bench Presses s(135/95) f(115/75)

***every time you rack it, AB 15/12 Cals***

more

SATURDAY WOD

10952295_10153015682162236_8147715056008616761_n.jpg

SAT-FITNESS

"McGregor and Mayweather"

20 Minute AMRAP - Teams of 2

10 Clean and Jerks s(155/105) f(115/75)

15 T2B f(abmat situp)

Run 200m Each

more
10407888_10153015682812236_8428644433423984930_n.jpg

SAT-SPORT

"McGregor and Mayweather"

20 Minute AMRAP - Teams of 2

10 Clean and Jerks s(155/105) f(115/75)

15 T2B f(abmat situp)

Run 200m Each

more